FNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.
12 Oaks, CBC, and the friendly switchback
/in Viscous Cycle /QIC: KubotaPAX: Gump, Kubota
Weather cleared for a wonderful 11.2 mile ride around the springs.
Downtown Train Birthday Bash 59
/in AO Post /QIC: YogurtPAX: @bestinshow, Abe, Batboy, BnB, Bobby Boucher, Brexit, Compton, Cupid, Fanny Pack, firefly, Gump, Hasselhoff, Shooting Blanks, TomTom, U.T.I, Wild Turkey, Yokel
Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday
Main Event: Mosey to stage area in front of HS Culture Club
Absolutions 10x
Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.
Partner up for counts and form. Complete 59 reps between the two of you.
Station 1: Merkins, squats, LBCs 59 reps
Between: Absolutions
Station 2: Side planks, lunges, WWIIs 59 reps
Between: Jack Webbs
Station 3: Patty cake Merkins, squat hold, American hammer 59 reps
Finale: Sprints in parking deck
COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.
Fence painting on Monday, May 20
Prayer requests: Hasselhoff job situation/opportunity
Unspoken
Second F: Coffee by Abe and Wild Turkey
Fresh strawberries by yours truly.
Honor to lead. Thanks for helping celebrate my birthday.
The Basics at Sheep Dog
/in Sheepdog /QIC: Banana SeatPAX: Banana Seat, FlipPhone, H1N1, Rico, Winnebago
5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.
WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches
4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20
Mosey back to flag
3 mins of broga
No new announcements
Prayers for injured PAX
YHC took us out
Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.
BS Out!
That smell
/in Cletus /QIC: JellybeansPAX: Abe, Bernie, BnB, Bobby Boucher, Full House, Jellybeans, Kosher, Nickelback, Psi, Sunshine, UTI, Vasoline, Wide Right, Wild Turkey, Woody
FNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.
We’re going on a bear hunt (5/7/24)
/in Prison Yard /QIC: AbePAX: Abe, Clean Sweep, Rico, Six Inch, Woody
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.
Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.
Mary: Popcorn Mary, followed by some stretching.
Announcements: check Slack
T-Claps (Recognition): Clean Sweep for getting back out after an absense.
Prayer: Nemo’s family
How many Jump Ropes?
/in To Be Determined /QIC: FramPAX: Abe, Best In Show, Bleeder, Choppa, firefly, Kosher, M4Life, Nickleback, P.S.I. 006, Wide Right, Yogurt, Yoshi
FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
A bit of rain, lightening, thunder, but no breeze
/in Thunder /QIC: KubotaPAX: Bird Flu, Gump, Kubota, Socrates
Good times under the shelter with some rocks for a full body workout featuring the best of counting by Socrates. Humid and warm and we just wanted a breeze and keep dinner in its proper place. Good work men.
Rain and thunder waited until we were almost done
/in Viscous Cycle /QIC: KubotaPAX: Gump, Kubota
9.5 miles not going too far from Womble. Ended with a trip through the neighborhood of Socrates and a flash of lightening.
Sciatica is my wife’s name!
/in Purple Cobra /QIC: FramPAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks
FNGs: None (5 PaX split off and Rucked)
Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.
The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.
Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock
Announcements: Painting, Fill up Q-Sheet
T-Claps (Recognition): All that help with the food cupboard
Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.
05.07.2024 The Nest 1:4 ratio
/in The Nest /QIC: FinklePAX: @Esther, @Firstblood, @Jelly Belly, Banana Seat, DoubleD, enough, Finkle, Gamecock, griswold, H1N1, Puddles, Sprinkler
Warm-up: SSH, Sir Fazio Arm Circles (forward and back), Cherry Pickers, Good Mornings, Willie Mayes Hayes, Mosey Lap
Main Event: This morning was especially designed to get long reps of several exercises. At each corner of the block around the park we did a 1:4 ratio exercise except for the Berp & Merk station cause that would have really sucked. Corner 1: Berp & Merk which was a burpee with the merkin portion of the burpee increasing each time. Going to 10 so round 1 was a regular burpee, round 2 burpee with 2 merkins, round 3 burpee with 3 merkins etc. Corner 2: Lt. Dan Taylors. 1:4 ratio of squats to lunges all the way up to 10 squats and 40 lunges. The goal was to not be able to feel your legs at the end. Corner 3: Jack Webb, ol’ jack made us do 1:4 merkins to air press up to 10 merkins and 40 air presses. Corner 4: Last but not least was Captain Thors. These bad boys rounded out the morning with a 1:4 ratio of big boy sit-ups and American Hammers. So up to 10 big boys and 40 American Hammers to feel that burn deep down inside.
COT: @Finkle’s brother and family during separation from wife and moving out etc. @Nemo loosing mom to cancer. Prayers for him and the family during this tough time. On going court case that @Enough is part of with NC State Health plan.